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Increasing your daily fiber to the recommended 21 to 38 grams per day may help lower your risk of heart disease, Type 2 diabetes and digestive problems such as constipation and diverticulosis. The soluble fiber in oats is particularly beneficial, since it is the type with the potential to lower your cholesterol. Cooking your oats won't decrease the amount of fiber they contain.

Cooking and Fiber

Cooking doesn't reduce the amount of fiber contained in foods, according to University of Florida Extension. Cooked foods have just as much fiber as their raw counterparts, so raw and cooked oats are equally good sources of fiber. However, you'll have to eat more cooked oats to get the same amount of fiber as in raw oats since the water expands the oats.

Fiber Per 1-Cup Serving

A 1-cup serving of raw regular or quick oats contains 307 calories, 54.8 grams of carbohydrates and 8.2 grams of fiber. The same-size serving of cooked oats provides 166 calories, 28.1 grams of carbohydrates and 4 grams of fiber. The reason the fiber content is lower is because it only takes 1/2 cup of raw oats to make 1 cup of cooked oats.

Fiber by Type of Oats

Although instant oats are more processed than regular or quick oats, a cup of cooked instant oats has the same 4 grams of fiber found in a cup of regular or quick oats. However, the more processed your oats are, the more quickly they break down during digestion. The glycemic index is a measure of how quickly the body digests a food and how much that food causes blood sugar levels to fluctuate. Instant and quick oats have higher glycemic index ratings and thus have a greater influence on your blood sugar levels than regular old-fashioned rolled oats, making rolled oats a healthier option.

Increasing Fiber in Your Oatmeal

You can increase the fiber in your bowl of either cooked or raw oatmeal by adding other high-fiber foods such as berries, apples, bananas, ground flaxseed, chopped dried fruits and nuts. These additions will also increase the flavor and natural sweetness of your oatmeal while allowing you to avoid unhealthy added sugars.